Warm-up:
2 Rounds:
Overhead Kettlebell Figure 8’s x 5 reps (Light KB’s)
Band Pull-Aparts x 10 reps (Thin band – Pronated)
Overhead Kettlebell Figure 8’s x 5 reps (Light KB’s)
Band Pull-Aparts x 10 reps (Thin band – Supinated)
*Band pull-aparts should be light resistance. Hands shoulder width, arms straight out in front, shoulders pulled back, wrists neutral, pull band apart until arms outstretched by your sides.
**Shoulders and arms locked out on KB Walks, abs tight, rib cage pulled down. This is a great shoulder stabilizing drill and shoulder/core warmup.
Mobility:
5 min Lacrosse ball roll in pecks/shoulders – anywhere tight!
*Can either be performed against wall or on floor.
WOD A)
1) a) Weighted Chin Up 3×5 reps (Supinated – strict)
b) Weighted Dip 3×5 reps (Strict – use rings or bars as progression)
*Band assisted: use thinnest band possible for 3 challenging sets of 4-5 reps – strict
**Complete set one of a) then rest 60 seconds and complete set one of b). Repeat for all sets.
*15 mins.
WOD B) For Time:
30 KB Snatches (16/12kg – 15 left/15 right)
25 Chest Slap Pushups (MOD = Clapping or Plyo Pushups)
20 C2B Pull Ups
24 KB Snatches (16/12kg – 12 left/12 right)
20 Chest Slap Pushups (MOD = Clapping or Plyo Pushups)
15 C2B Pullups
18 KB Snatches (16/12kg – 9 left/9 right)
15 Chest Slap Pushups (MOD = Clapping or Plyo Pushups)
10 C2B Pull Ups
*Scale = 1 arm KB Swings for snatches, regular pushups, band pull ups or ring rows. Snatch weight should be unbroken. All reps must be completed on one arm before changing.
